CrossFit Covalence – CrossFit

Warm Up

Min 0-12 For Quality

4 Rounds Bike (or other machine)

:30 on / :30 off

increase output each effort

then

2 Rounds

10 Banded Pull Aparts

:10 Handstand Hold or Shoulder Taps

3 Inchworms + Push Up

Get Fit

Min 24 – 52

7 Rounds (AMRAP – Reps)

1:00 Calorie Bike*

1:00 Handstand Walk

2:00 Rest
*Echo bike is default, but any machine is fine today. You don’t need to full on sprint the Bike, nor do you need to rush your HS Walks. Hold a pace on the Echo Bike near the top of your sustainable range. The HS Walk is an accumulation of distance. Set up 15-25′ distances, and feel free to throw in pirouettes to turn around if you’re at that level.

Score will be total Calories + 5′ HS Walk increments. If space or bikes are an issue, this structure gives you a ton of opportunity to stagger with a partner or three.